有效减肥的健康饮食规则

有效减肥的健康饮食规则

A new study has revealed that Britons who follow nine healthy dietary rules can lose weight and live longer.

一项新的研究表明，遵循9条健康饮食规则的英国人可以减肥和长寿。

The "Healthy Eating Guide" for Public Health The UK has 9 dietary recommendations such as fruits, vegetables, red meat, fish, fiber and sugar.

英国公共卫生的“健康饮食指南”有9种饮食建议，如水果、蔬菜、红肉、鱼、纤维和糖。

The London School of Hygiene and Tropical Medicine says only 0.1% of people met all of the goals and 44% met three or four goals.

伦敦卫生和热带医学学院表示，只有0.1%的人实现了所有目标，44%的人实现了三到四个目标。

People who met at least 5 goals had a 7% lower risk of infant mortality and 30% lower CO2 emissions than those who met only 2 goals.

与只完成两个目标的人相比，至少完成5个目标的人婴儿死亡率低7%，二氧化碳排放量低30%。

Professor Alan Dangour said: "Following the Healthy Eating Guidelines will fundamentally improve human health in the UK and reduce our ecological footprint on the planet" ..

艾伦·丹格教授说:“遵循健康饮食指南将从根本上改善英国人的健康，并减少我们在地球上的生态足迹。”

Which dietary rules help to lose weight effectively?

哪些饮食规则有助于有效减肥?

1. Choose foods low in fat

选择低脂肪的食物

Low-fat food choices can help you lose weight as they are lower in fat.

选择低脂肪食物可以帮助你减肥，因为它们脂肪含量较低。

This also means that they have a lower sugar content, reducing the calories of the food.

这也意味着它们的含糖量较低，减少了食物的热量。

The guidelines state that you should choose low-fat dairy products such as cheese and yogurt.

该指南指出，你应该选择低脂乳制品，如奶酪和酸奶。

2. Two servings of fish a week

一周吃两次鱼

Oily fish is rich in vitamin D, protein, some B vitamins and selenium. It is also rich in omega 3 fatty acids, which provide a lot of health benefits.

鱼油富含维生素D、蛋白质、一些维生素B和硒。它还富含对健康有益的欧米加3脂肪酸。

The main benefit of fish oil has been shown to reduce the risk of heart attack, stroke and other cardiovascular diseases.

鱼油的主要好处已被证明可以降低心脏病、中风和其他心血管疾病的风险。

Eat two servings a week and no more than 70 grams of red or processed meat per day.

每周吃两次，每天不超过70克的红肉或加工肉类。

By choosing oily fish, you can reduce the amount of sugar in your diet as oily fish has a lot of flavor, so it usually doesn't require any extra seasoning.

通过选择油性鱼，你可以减少你饮食中的糖量，因为油性鱼很有味道，所以通常不需要任何额外的调味料。

3. Five fruit servings - vegetables a day

每天五份水果和蔬菜

Eating five servings of fruits and vegetables per day is a great way to help you feel full while still getting the recommended daily intake.

每天吃五种水果和蔬菜是一种很好的方法，可以让你感觉饱，同时还能达到每天推荐的摄入量。

Experts say that green vegetables keep you full for longer.

专家说绿色蔬菜能让你的饱腹感更持久。

A serving of fruit includes an apple or a banana, and a serving of vegetables is about 80g of vegetables.

一份水果包括一个苹果或一个香蕉，一份蔬菜大约是80克蔬菜。

Nutritionist Rebecca Hawthorne recommends that half of your meal should be colorful vegetables.

营养学家丽贝卡·霍桑建议，每顿饭中应该有一半是色彩鲜艳的蔬菜。

4. Cut down on sweets

少吃甜食

In order to stay healthy and lose weight, it is not surprising that you should cut down on the chocolate and cake you eat on a daily basis.

为了保持健康和减肥，你应该减少每天吃的巧克力和蛋糕的量，这并不奇怪。

The guidelines state that you don't need to cut these out entirely, but you should only eat them in small amounts.

指导方针指出，你不需要完全切断这些，但你应该只吃少量。

Nutritionist Lisa Borg recommends avoiding sweets three hours before bed.

营养学家丽莎·博格建议睡前三小时不要吃甜食。

5. Meals consist of starch-rich carbon types

每餐都有富含淀粉的碳元素

Your meal advice should be based on starchy carbohydrates like potatoes and rice.

你的饮食建议应该以淀粉碳水化合物为基础，比如土豆和米饭。

Carbs are the key to any diet and you should try eating foods like pasta and whole grain rice to keep you full longer.

碳水化合物是任何饮食的关键，你应该试着吃像意大利面和全麦大米这样的食物来保持你的饱腹感。

Nutritionists recommend that a quarter of your serving should be slow-burning starches.

营养学家建议每一餐中有四分之一是慢燃淀粉。

Slow-burning carbs are found in brown rice.

慢燃碳水化合物存在于糙米中。

6. Choose unsaturated oils

选择不饱和油

Experts recommend that you use only a small amount of unsaturated oils when cooking.

专家建议烹饪时只使用少量的不饱和油。

Oils like vegetable, sunflower, and canola oils can help keep your heart healthy.

植物油，葵花籽油和菜籽油可以帮助保持你的心脏健康。

These oils are also commonly found in fish such as mackerel, sardines, and herring.

这些油也普遍存在于鲭鱼，沙丁鱼和鲱鱼中。

7. Drink 6-8 glasses of water or a sugar-free beverage every day

每天喝6-8杯水或无糖饮料

Staying hydrated is key to weight loss, and many experts say that if you feel hungry you may be really just thirsty and you should drink water.

保持水分是减肥的关键，许多专家说，如果你感到饥饿，你可能真的只是渴了，你应该喝水。

Drinking 6 to 8 glasses of water, milk and other unsweetened beverages can help you reach your goal.

喝6到8杯水，牛奶和其他无糖饮料可以帮助你达到你的目标。

Be wary of fruit juices as they contain natural sugars that can sometimes cause you to exceed your daily calorie allowance.

小心果汁，因为它们含有天然糖，有时会导致你超过每日的卡路里允许量。

8. Sticking to permissible energy consumption standards

坚持容许的能源消耗标准

When it comes to the amount of food we are allowed to consume each day, guidelines differ for men and for women.

说到我们每天可以摄入的食物量，男性和女性的指导方针是不同的。

To maintain a healthy weight, women should eat 2,000 calories while men's goal is 2,500 calories.

为了保持健康的体重，女性应该摄入2000卡路里，而男性的目标是2500卡路里。

However, this is only a guide and if you are trying to lose weight then you can lose a few hundred more calories.

然而，这只是一个指南，如果你正试图减肥，那么你可以减去几百卡路里。

This is due to the fact that foods often contain sugars that can raise your blood sugar, give you energy and keep you awake.

这是因为食物中通常含有的糖分会提高你的血糖，给你能量，让你保持清醒。

9. Check the product label

检查产品标签

Food labels in supermarkets are easy to check and most of them include use warnings.

超市里的食品标签很容易检查，大部分都有使用警告。

Green means the product is good for consumption and low in fat, orange means the medium and red means you shouldn't consume the food as often.

绿色表示该产品适合食用且脂肪含量低，橙色表示中等含量，红色表示不应该经常食用。

Some product labels also tell you your daily consumption per serving of the food you will eat.

一些产品标签还会告诉你每天吃的每一份食物的消费量。

Experts say that you should choose foods that are low in fat and low in sugar.

专家说你应该选择低脂肪、低糖的食物。